- 3 Rounds For Time
- 400 meter Run
- 21 Kettlebell Swings (1.5/1 pood)
- 12 Pull-Ups
Start each round with a 400 meter run, then 21 rep of American-style (overhead) kettlebell swings and 12 pull-ups.
This benchmark workout is an all out sprint. The swings and pull-ups should be easy enough that you are still able to push the pace on the runs. Intermediate athletes can complete this as prescribed.
3 rounds for time of:
Run 200 meters
15 kettlebell swings (1/.75 pood)
9 jumping pull-ups